New year, new goals. What’s your why?

new year

New Year New chances. You have many good intentions. If you are lucky, you will achieve a few. With our tips you increase your success!

To get the new year off to a good start, we have an important tip for you: forget good intentions! This is the only way to achieve what you want to achieve. Good intentions are not a goal. Your list of things you would like to achieve should not include unrealistic wishes or vague ideas. Only clear goals. 

Which brings us to the first tip:

What is your motivation?

Why do you want to achieve your goal? It doesn’t matter what motivates you. Knowing what you are doing it for is the first important step to achieve your goals.

Make your goals smart!

A golden oldie. That is the basic rule of any well-managed project. Take 15 minutes to make your goal smart. That is how it works:

Define your goal as clearly as possible. For example: I want to lose six kilos by 30.3.2020.

Make your goal measurable. Simply do that with numbers: I want to squat 120 kg.

Pursue a goal you want to achieve because you really like it. Because you enjoy it. Because it positively affects your life. Not one that Instagram, your parents, or whoever whispered to you, but actually leaves you cold.

Choose a goal that you can also achieve. Look where you are now. What is possible in the near future? If you want to learn a free handstand at all costs, but you cannot do a plank at the moment and you are not happy with push-ups, it will be difficult to learn a free handstand in a short time. For example, choose a goal that you can balance on your hands for a minute with the help of a wall.

Choose a realistic time frame within which you can achieve your goal. This also ensures that you can plan better step by step, follow your results and adjust your plan if it does not go as it should.

determine an intermediate goal

This means that we are still in the planning phase. But it’s worth it: intermediate goals are a reality check that shows you whether your goal is really realistic. It is documented whether you are doing the right thing. When you’ve achieved them, you’ll have your progress in writing. That is incredibly motivating, if you are in doubt or prefer to stay on the couch.

For example: You want to lose 6 kilos in 3 months. That means that, in the best case, you will lose 2 kilos every month. But don’t be fooled if it’s 2.5 or 1.5 pounds. Your weight in any case depends on various factors and whether you weigh the right way. But, if nothing happens or if you have already lost 4 kilos after 4 weeks, you know that you have to do more or that you are too hard on yourself.

determine your process goal

If necessary for your goal, make a nutritional plan in addition to a training schedule. Is your goal to squat 120 kg? That means that you train your legs with squats 3 times a week. Determine the training units in terms of frequency, intensity and recovery time. Also plan an intermediate goal. 

Visualize your goal

Not in the mood for training or healthy food? Can happen, doesn’t matter. But, in general, you have to stick to your schedule in order to achieve your smart goal. If you know that you are easily distracted, visualize your goal.

Hang up a clearly visible list of all training sessions in order to achieve your goal. Cross out the session after your workout. This way you can see your progress very clearly every day. Or make yourself a bonus card: if you have done 10 sessions, you will get something special.


Forget about long lists and a lot of goals. Focus on 1-3 goals you really want to achieve. Arrange them and focus on the most important ones. If you need to cross out something, take the training sessions for the goal at the bottom of your list.

Make sure the goals match and don’t get in each other’s way. Squatting with 120 kg and running your first marathon is not the best combination. At some point, your legs need to recover.

Make your goal a routine

Let’s say you’ve chosen a goal that you like and you’ve made the first few meters. Now is the time to let the measures that help you achieve your goal become a routine in your daily life. Do the training sessions so that you can keep them going forever. Make the tedious food prep a fun time with your partner. In short: Learn to enjoy the moment yourself and the way you do it. Tip: it’s much more fun with our favorite recipes.

Stay flexible

That doesn’t mean you should forget about your training schedule or do something else when you don’t feel like it anymore. But more that you learn to keep following your goal, despite the obstacles. Have you not been out for 4 weeks because of the flu? Unfortunately. Then you have to start again slowly. But it doesn’t matter. The most important thing is to start again. Take a step back, see what makes sense and move on!

Pimp your nutrition

And in such a way that it fits your training goal. Did you know that nutrition determines 70% of your training success? And that doesn’t just mean the 45 minutes before and the first meal after your workout. What you eat in between is also very important if you really want to get better.

stay positive!

Or, work on your beliefs. Replace the thought “How can I ever learn a handstand, as a child I could never do gymnastics” with “I can learn as long as I persevere.” When you find yourself having negative thoughts, think the opposite. Sounds exaggerated, but it really helps. Just give it a try.

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